Macro partitioning
Substituting 5% of total energy intake from saturated fatty acids with polyunsaturated fatty acids lowers LDL cholesterol by approximately 10%.
To lower your bad cholesterol, replace about 5% of your daily calories from saturated fats (like butter, fatty meats, and full-fat dairy) with polyunsaturated fats (like olive oil, sunflower oil, and nuts). This single change can reduce your LDL cholesterol by 10% or more, offering a powerful, low-cost alternative to medication for many people.
The most potent dietary modification that is consistently achievable within customary patterns of eating is the substitution of 5% or more of saturated fatty acid by similar amounts of polyunsaturated fatty acid, which could lead to a 10% or more reduction in LDLc.
Why this rating
Based on a narrative review citing multiple meta-analyses and clinical trials (Keys, Hegsted, Griffin).
Source
A Review of Low-Density Lipoprotein-Lowering Diets in the Age of Anti-Sense Technology
Paul J. Nestel et al. · Nutrients · 2023
DOI 10.3390/nu15051249
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